4/8/19

CrossFit Lavon – CrossFit

Warm-up

Warm-up Squat (No Measure)

400m

Spiderman crawl

Walking quad stretch

Monster walk

10 Back extensions

10 Forward/backwards leg swings each leg

10 Side to side leg swings each leg

Pipe

Double-Unders (3 Minutes of Practice)

Weightlifting

Front Squat (6×2)

Metcon

Metcon (AMRAP – Reps)

AMRAP 7 – Start at 3 Reps, add 3 each round

Thrusters(95/65)

Toes to bar

Core

Metcon (No Measure)

2 Rounds

:30 Overhead KB Hold(Left hand)

15 GHD

:30 Overhead KB Hold(Right hand)

15 GHD

:30 Overhead KB Hold(Both hands)

Strict Pull-ups – Push-up Challenge (AMRAP – Reps)

Practice strict push-ups. Chest touches the ground, body tight, lock elbows out at the top. No bro pushups.

Pull-ups – do as many as you can do strict and then use the smallest band possible to complete the rest of the reps. Arms fully extended to chin over the bar.

Sundays – Rest

Week 1 – 10 pull-ups – 50 pushups a day

Week 2 – 15 pull-ups – 60 pushups a day

Week 3 – 20 pull-ups – 70 pushups a day

Week 4 – 25 pull-ups – 80 pushups a day